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Training Log Archive: Coach.dion

In the 31 days ending Dec 31, 2008:

activity # timemileskm+m
  running21 20:03:20 157.39(7:39) 253.3(4:45) 1650
  Total21 20:03:20 157.39(7:39) 253.3(4:45) 1650

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Wednesday Dec 31, 2008 #

running hills 1:11:21 [4] 15.0 km (4:45 / km) +250m 4:23 / km

I ran though to Price drive and Back though Constantia...
I can tell you that price Drive is +_ 1 Mile (1600m) long and I would guess you climb 250m, it took me 8:17.
C • ah lets go for a run next week 3

Tuesday Dec 23, 2008 #

running 46:15 [3] 9.5 km (4:52 / km)

Ran from home down to Nova Constantia and back past pedlars.

Monday Dec 22, 2008 #

running 51:14 [3] 10.0 km (5:07 / km)

easy run in the forest Jacks loop, hairpin on the way back, felt a whole lot better that yesterday.

Sunday Dec 21, 2008 #

running 56:16 [4] 11.5 km (4:54 / km)

Ran from home like an elephant!!!! Strawberry Lane...

Saturday Dec 20, 2008 #

running race 1:22:22 [4] 21.1 km (3:54 / km)

New half on the calender, in Mitchell's Plain, not the most exciting route, but it was really flat. Roger had asked a couple of us to run as we wanted a team prize (20 in a team!!!!) Mike, Stef, Charles, Roger and myself set of together, Roger was pushing the jogger!!! at 1km he pushed it out front and I caught it so for the next 10km I pushed little Jeffrey!!!

3:59 3:59 3:50 3:52 3:53 19:35
3:49 3:56 3:55 3:53 3:56 39:05
3:52 3:52 4:01 3:55 3:51 58:39
3:54 3:54 3:51 3:55 3:49 78:04
4:18

Thursday Dec 18, 2008 #

running 51:15 [3] 10.0 km (5:08 / km)

Jacks loop in the forest with hairpin on he way back.

Wednesday Dec 17, 2008 #

running race 38:14 [3] 10.0 km (3:49 / km)

Sundowner 10km from the Waterfront, Took it easy and ran the 2nd half with Kim the 1st lady, it was very wind !!!

3:32 3:39 3:39 3:47 3:51
3:51 3:54 3:55 4:07 3:56

35th

Tuesday Dec 16, 2008 #

running long 1:13:26 [3] 15.0 km (4:54 / km)

From home up through Wynberg over the foot bridge and onto B'Court.
Met dawn and ran with her through the forest to S Cross Drive, then Green belts home.

Monday Dec 15, 2008 #

running 45:50 [2] 10.0 km (4:35 / km)

Easy Boshoff loop on the road

Sunday Dec 14, 2008 #

running long 1:38:32 [4] 22.0 km (4:29 / km)

Ran from home to Price Drice up 8:33 (not to bad) then up to the Nek. Forest to Cecilia and Green Belts down and home.

Saturday Dec 13, 2008 #

running race 51:20 [5] 12.0 km (4:17 / km)

Trail Race at Glen Carn

was lucky and lead the race from start to finish!!! good time of year to be racing.

Thursday Dec 11, 2008 #

running 51:46 [3] 10.0 km (5:11 / km)

Jacks loop in the forest

Wednesday Dec 10, 2008 #

running 46:19 [3] 10.0 km (4:38 / km)

Boshoff loop, taking it easy this week, I left the guys to run 400's

Tuesday Dec 9, 2008 #

running hills 49:54 [4] 9.5 km (5:15 / km) +300m 4:32 / km

Windy Corner, Heart Break Hill didn't really have time to take to the new roads up to the Block House, up HBH in 5:21 it was very windy...

Monday Dec 8, 2008 #

running 57:46 [3] 11.5 km (5:01 / km)

Jacks loop in the forest, but we did run up to the corner on R/Mem to say hi to Andrew Bosch who was playing the bag pipes

Sunday Dec 7, 2008 #

running long 1:49:27 [4] 18.0 km (6:05 / km) +750m 5:02 / km

Easy run from home, just up the green belts to the forest then onto Nursary and up (18:17) to was really hot total time from home 59:01. then I turned around and ran back 50:26.

Saturday Dec 6, 2008 #

running long 1:00:47 [3] 12.5 km (4:52 / km) +350m 4:16 / km

Ran with Roger around Silvermine

Thursday Dec 4, 2008 #

running warm up/down 21:40 [3] 5.0 km (4:20 / km)

Warm up to the subway, but I was running like a piece of lead!!! so I just watch the guy do the 200m's while I drank beer...
C • Hahahahahaha 2

Wednesday Dec 3, 2008 #

running 53:22 [3] 11.0 km (4:51 / km)

From the club through forest to Kirstenbosch, back into forest at Jacks loop and back to club.

Tuesday Dec 2, 2008 #

running 24:04 [2] 5.5 km (4:23 / km)

warmup to subway and warm down on the track

running intervals 13:39 [5] 4.2 km (3:15 / km)

7 x 600m on the track in the wind!!!!

1:59 1:59 1:58 1:57 1:56 1:57 1:53

Monday Dec 1, 2008 #

running 48:31 [3] 10.0 km (4:51 / km)

Jacks loop in the forest, hairpin on the way back...
2 x 50 8.4 8.3

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